Winter is just around the corner. The days are short and there is a brisk chill in the air. While you don’t have to give up on fresh air workouts just yet, there are a few things you should know to keep you warm and safe as the temperatures drop.

Here are a few tips to help you keep up your outdoor sessions.

Layers. Wear many layers of moisture-wicking fabric to keep you dry as well as warm. Your body temperature will feel about 20 degrees warmer when you are moving at high intensities, so keep this in mind as you get ready for your workout. Wear a scarf or facemask over your mouth and nose to help warm the air before it gets to your lungs.

Protect your extremities. Be sure to cover your hands and have warm socks on your feet. Also, consider wearing a hat. Remember that your body will take longer to warm up in the cold which increases your chance of injury.

Don’t push it. This weather is not conducive to setting personal time or distance records. It is best to run long and slower in this weather.

Have fun and stay safe. If we can help you with your fitness needs give us a call!

When women start strength training, a phrase I commonly hear is “I don’t want to be bulky. I don’t want to look like a body builder.” I want you women out there to know one thing, that’s probably not going to happen. The main component to building bulky muscle, besides a strict training regime, is testosterone. Most women have about as much testosterone as a pre-teen boy. To get the body builder look a female has to work out around 40 hours a week and be on a special diet and supplement program. However, this myth has scared many women away from strength training. Many women only focus on cardio. While cardio is a great and necessary part of fitness, by skipping strength training you are missing a crucial piece of the health and fitness puzzle.

This is extremely important for women because strength training had been linked to increased bone density which helps to combat osteoporosis and its associated risks. Strength training is also a way to help target specific problem areas or body regions, something cardio can’t do.

Don’t mistake me, cardio is still very important and helps with heart health and increases endurance and stamina, but don’t forget the other part of the equation.

Our fitness specialists are here to help you with your fitness needs. Call today to schedule a consultation.

Fall is here, and the weather outside is perfect! The summer humidity is gone and the bone chilling cold of winter is still a few months away. Get outside and breathe in that fresh air while you still can! It is the ideal time for outdoor activities like apple picking or hiking. Hiking is the idyllic exercise this time of year. It can help strengthen the heart, body, and mind. But, prior to hitting the trails, as a beginner hiker, there are a few tips you should follow to make the most of your autumn outing and stay safe while doing it! First and foremost, be ready for a workout.

Even if you regularly do cardio workouts on flat ground, uneven terrain can be a very different, often using different muscle groups. Incline intensifies aerobic work and burns more calories! Secondly, be sure to prepare adequately for your hike. This includes cardio, strength training, balance and flexibility training prior to the adventure. This will help prevent injury to joints and muscles as well as helping you avoid soreness afterwards. Thirdly, be sure to pack for the trip. Have a water bottle handy and be sure to keep hydrating throughout the hike.

Pack small snacks that are high in protein to munch on along the way. Make sure you have checked the weather reports before leaving. Wear appropriate clothing and shoes and bring along layers or a jacket in case the weather changes suddenly. Lastly, don’t go alone and be sure to set a pace that is comfortable for everyone in your group. Work your way up from hills or trail walking to more uphill trails. Have fun and enjoy! We’d love you help you with your individual fitness journey, call today to set up a consultation.

Many adults have weight loss and fitness goals. So, why is it that 80% of American adults don’t get the recommended amount of exercise weekly? The answer lies in priorities and motivation. It is easy to make excuses or let other things get in the way of a fitness plan. In order to achieve your goals it is important to make it a priority in your life and stay motivated and excited about your fitness journey. Here are a few tips to help you stick with your plan and realize your goals.

Establish a work out time and stick to your schedule. If it is a scheduled time in your day you are more likely to actually follow through. Planning on going “sometime after work” almost assures failure, you’ll let anything take precedent over your gym time! Additionally, it takes about 3-4 weeks to create a habit. While you may struggle to fit exercise into your plan at first, soon enough it will be an integral part of your day, and you will feel better and have more energy because of it!

Set goals. Set them early and often. Make sure you start with small goals that work toward your ultimate fitness goals. Setting a goal like “I will go to the gym 3 times this week” is obtainable and will make you feel like you are making progress. Avoid goals that are long term or unrealistic like losing 55 pounds, or hitting the gym every day this week. These types of goals will only discourage you.

Reach out to friends or family for support. Not only will this help you toward your goal, but it may help them set a goal of their own. Find someone to be accountable to. Plan a time to meet a friend at the gym. Tell a co-worker you plan to work out before work and have them hold you to it. Make a deal with your sister that for every week you don’t make it to the gym 3 times, you will mail her $5 and expect the same from her. You wouldn’t just skip a dinner date or a doctor’s appointment, so treat your work out the same way.

Lastly, add variety. Try out a new triceps exercise you saw in a magazine. Plan to use the elliptical instead of the treadmill. Add new music to your gym playlist. These small changes can make you excited for a trip to the gym.

To help you with existing fitness goals or help you create a fitness plan, call RWWC about an appointment with a fitness specialist!

With the climax of summer upon us, now is a very important time to be listening to the signs your body is sending you.

It is always important to be aware of what your body is telling you. Whether it’s that you are hungry, in pain, or tired, part of living a healthy lifestyle includes reading the signs your body gives you and responding accordingly. This is increasingly important as the temperature and humidity rise in the summer time. Be aware of the signs and symptoms of heat related illnesses and dehydration.

There are a few heat related illnesses that can strike while exercising outside.

Dehydration is due to fluid loss or conservation in the body. Symptoms include thirst, dry mouth, weakness/dizziness, confusion, fainting and inability to sweat.

Heat cramps can be very painful, they are muscular contractions that usually affect the calves, quads and abdominal muscles. Your body temperature may remain normal.

Heat exhaustion is when your body temperature rises, it can get as high as 104 F. you may be nauseas, experience vomiting, headaches, weakness, fainting, and your skin may be cold and clammy.

Heat stroke is extremely dangerous and can be life threatening. It occurs when your temperature rises above 104 F. Your body may stop sweating (Sweating is a natural temperature control system your body has. Keep drinking so you can keep sweating!) and you can become confused or irritable. Brain damage and organ failure can occur if you do not seek medical attention.

To help prevent heat related issues keep a few things in mind.

1. Time of day is important. Try to stay inside during peak heat hours (10 am-3pm)
2. Wear loose, light colored clothing
3. Wear sunscreen
4. STAY HYDRATED. Drink before beginning your work out and every 15 minutes during, even if you’re not thirsty
5. Make sure to replenish your electrolyte and salt intake. Your body loses these things while sweating and making sure to replenish them will keep you feeling good!
6. Try to choose shaded areas when running or biking
7. Look at the weather forecast, if there is a heat advisory you may be best to keep your work out inside!
8. LISTEN TO YOUR BODY! Be aware of these signs and if you feel any of them, stop exercising immediately and, if necessary, get help.

The professionals at RWWC are always happy to help! Call and make an appointment today!

Exercise truly is the fountain of youth. Study after study, regular workouts have been proven to have a multitude of positive benefits on your mind, body and soul. Participating in regular exercise helps prevent heart disease, lowers your risks for certain cancers, Alzheimer’s, and strokes, as well as lowering “bad” cholesterol and increasing “good” cholesterol. Exercise regulates hormones, improves blood flow, and keeps your colon and intestines healthy. It releases chemicals that put you in a better mood, relieves stress, and can help you unwind after a long day.

Routine exercise can also reverse some of the signs of aging we feel in our muscles and joints as we approach middle age. Aches and pains surface that we didn’t feel in our youth. It is a little harder to get up off the floor or out of a chair. However, new research suggests that by participating in regular, moderate to vigorous cardiovascular exercise you can delay your biological aging by 10-12 years.

After your 20’s, your aerobic capacity decreases consistently. Eventually, it will dip so low that it becomes extremely difficult to perform regular daily activities without fatigue, let alone regular exercise. Starting an exercise routine at any point can begin to reverse some of the aging that has taken place, even if you have lived a fairly sedentary life. So get up and move. Be sure to push yourself during your cardio sessions or use interval training, which has built in times of rest! Challenge your heart and lungs. Increase your aerobic capacity, and begin to reverse aging!

To help you on your fitness journey call RWWC today and schedule a consultation with a member of our fitness staff!

Spring has sprung! Winter is over, flowers and trees are starting to bloom, it is time to do some spring cleaning, and it’s time to do some spring training!

After hibernating this winter, your body may be in need of a make-over in time to get tight and fit for bathing suit weather.

Dust off those running shoes, pump up your bike tires, and get out that water bottle.

While this time of year is exciting, invigorating, and teeming with new life and energy, it is important to remember some tips for training that you may have packed away with your shorts and tank tops.

First of all, be sure to start slow. If it has been a while since you last took a run outside, take some time to stretch. Also, while running on a treadmill does give you the cardio benefits, running outside on different terrains can work your muscles and joints in different ways. Be sure to start at a slower pace than you are running inside and build as your body readjusts.

Protect your skin. People are so excited to be outside in the beautiful weather that they often forget that it may have been a while since their skin had been exposed to so much sun. Before a jog on the trail or a walk in the park, make sure you apply sunscreen to any exposed skin to prevent sun damage and premature aging.

Prepare for all weather. Spring weather is unpredictable. This means check the forecast and dress in layers! Don’t let changes in weather deter you from your training. Be flexible and willing to improvise to keep on track.

Be aware of spring allergies. Lots of people are affected by the change in allergens between the dead winter months and the blossoming spring months. If you are susceptible to these allergens be sure to check pollen forecasts and talk to your doctor before starting any outside fitness programs.

Most importantly, have fun. Spring is a great time to be physically active and enjoy the outdoors! Plan a hike with your friends, bike ride to a river bank for a picnic, keep moving and enjoy!

If you would like some help creating a personal fitness program, the trainers at Rittenhouse Women’s Wellness Center are a phone call away! Make your appointment today!

In today’s stress filled world, everyone could benefit from mind clearing, muscle stretching and body strengthening Yoga. Research shows Yoga can help to maintain or control many medical anxieties including arthritis, asthma, back pain, high blood pressure, diabetes, heart disease, carpal tunnel syndrome, chronic fatigue, depression & anxiety disorders, epilepsy, chronic headaches, multiple sclerosis, stress, as well as many other conditions and diseases.

Yoga:

• Improves muscle tone, flexibility, strength and stamina
• Reduces stress and tension
• Boosts self esteem
• Improves concentration and creativity
• Lowers body mass index and targets fat
• Improves circulation
• Stimulates the immune system
• Creates a sense of calm and total wellbeing

Yoga helps those practicing get in touch with their ‘true self.’ Between work, home and general life stressers, it is easy to lose track of oneself. We women are not only their jobs, daily demands, the car we drive, the house that we live in, the emotions that we feel, the sole provider paying the bills, or the ‘crazy stressed out lady’. We are so much more than those things. When you feel stress, think of all of the ways it affects your body. Your heart rate increases, your blood pressure goes up, you may start to sweat. You cannot concentrate on anything other than what is stressing you out. You may forget things– creating more stress, snap at people—making you feel regretful, tired and agitated.

None of this is good for your body. As difficult as it may be in the beginning to clear your, forget your stressors, and just concentrate on your breathing, calming yourself and getting a breath of good, clean oxygen into your body will make you feel like a new Woman! You will find yourself dealing with stress better and it not affecting you the same way. You will realize that it is not you, but the environment putting stress on you, that has become the issue.

So, through a continuous practice, dealing with people and things from a clear perspective, you can transform not only yourself, but those around you. People will notice the change, you will feel better. You may even halt those furrows and frown lines from slowly imprinting on your face.

So, find a good Yoga instructor, put on your comfy, stretchy clothes, and leave your stresses behind.

Namaste

For the past few years, everyone has been talking about Core Strength Training. But, what is it and why is it important? You might have logged thousands of crunches in your exercise history, and not gotten the results that you desired. You may have gotten results, but, when you engage the whole core, the results are so much better than a six pack. So, let’s start by understanding the core.

The Core is the center of the body, the area from which power is generated for movement. It includes the abdominal muscles, the obliques (muscle on the side), the muscles of the lower back and the muscles that stabilize the pelvis. Your core muscles are like a girdle wrapped around your body, constantly supporting you and protecting your organs and back. Strengthening the Core will enable you to perform daily tasks more efficiently, improve your balance, make your back stronger, and make you look thinner. If you are an athlete, it will help increase your performance and reduce the risk of injury. Every time you move, you are using your core. The best routine gets more than one muscle working. A Plank is an exercise that engages many muscles working together. Exercises include those that are continuous, or held for a specified time, require balance and stability engage the abdomen and lower back and the muscles of the trunk. When working to specifically strengthen and tighten the muscles of the core, exercises should be performed slowly and with concentrated effort. Pilates and Yoga are excellent ways to strengthen the core because they require concentration, slow focused breathing and the engagement of the core muscles to perform poses. But, whatever you chose, make sure that your exercise program includes core strengthening!

As long as your Doctor approves exercise, it can be the best thing that you could do for you and your Baby! Exercise could make labor and delivery easier, make you feel better as you adapt to “living” for two.

There are  a few simple rules to keep you and your baby safe:

1. Consult you Doctor or Midwife Always check with your caregiver to be sure that exercise is safe for you and your baby.

2. Eat more. Exercise burns calories, so make sure that you replace them with healthy food to help strengthen your body. Usually 300 more calories a day than before you were pregnant.

3.Wear comfortable clothes. Nothing constricting.

4.No Contact Sports. It seems obvious, but you need to protect your precious cargo!

5.Make sure that you warm up and cool down.

6.Drink plety of water

7. Do not lie flat on your back. After the first trimester, lying flat on your back puts pressure on the vena cava, which restricts bood flow to your heart, and may deminish blood flow to your brain and uterus, making you dizzy, short of breath and nauseated

8.Keep moving and don’t overdo it. Blood can pool in your legs and decrease blood flow to your uterus,  when you stand still for prolonged periods of time. And, if you cannot cary on a conversation while you are working out, slow down

9.Don’t get overheated. Raising your core temperature over 102 for more than 10 minutes can harm your baby. Do not let your heart rate exeed 140 bpms during exercise

10. Get up from the floor slowly. As your center of gravity changes, you can become dizzy and fall.

Make sure that you make exercise a part of your daily routine, according to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week, as long as you have your Doctors permission.